2020 Civil War
We are moving into our final week of the 2020 Civil War, just 2 days of competition left. Wednesdays workout of the day is another event for the competition (for those participating). It is a variation of the classic benchmark workout “Nancy.” Tuesday’s workout also features the floater WOD of the competition, so if anyone still needs to squeeze the 2k bike erg in, see you on Tuesday. All the event details can be found here.
The competition leaderboard is almost updated to reflect the first 3 days of the competition. I say almost because there are still some people performing make up workouts, so please know that the results could change. But this should give you an idea where your team stands.
MONDAY, OCT 5
3 thrusters, climbing in weight*
10 handstand push-ups
*Begin at ~50% of 1RM thruster, add 5 or 10 lbs each round. Score is number of rounds completed, note thruster weight.
175m = around the building, inside the parking lot
TUESDAY, OCT 6
2k bike erg OR 1k row (for time, see below for input in sugarwod)
12 single DB box step-overs (50/35)
6 deadlift (315/205)
Stagger start time if needed to get everyone on a bike erg or rower. Civil War athletes shall have priority on the bike erg if needed.
WEDNESDAY, OCT 7
Civil War competitors take note: today’s workout has been re-programmed. The “Nearly Nasty Nancy” workout has been postponed two weeks to Wednesday 10/21. If you had you heart set on performing it, just let your coach know…warm-up your overhead squat and get it done with the class.
10 devils press (2 x 40/25)
20 single-arm devils press (40/25)
THURSDAY, OCT 8
Build to today’s heavy 3-rep power clean
(does not need to be touch and go)
5 power clean (185/125)
10 ring dips
70m sled push (4/3)
FRIDAY, OCT 9
Pause Back Squat
3 second pause at the bottom
Warm up and perform 5 sets of 3 reps. Pause at the bottom of the squat for 3 seconds.
25 wall ball (20/14)
25/20 cal erg or 21/17 cal air bike